10 Healthy Snacks Recommended by Dietitians

Snacking can either support or sabotage your health goals, and as a dietitian, I’ve seen firsthand the positive impact of making smarter snack choices. Snacks aren’t inherently bad—in fact, when chosen wisely, they can help stabilize your energy, control hunger between meals, and supply your body with essential nutrients. But what are the best options? Below, I’ve put together a list of 10 dietitian-approved healthy snacks, each offering a satisfying balance of protein, fiber, and healthy fats to keep you going throughout the day. Let’s dive into these tasty options, along with expert-backed insights into why they work so well for your body.

1. Greek Yogurt with Berries

Source: National Dairy Council

Greek yogurt is one of the most versatile snacks you can reach for, and it’s a nutrition powerhouse. It’s loaded with protein—about 10 grams per serving, depending on the brand—and rich in probiotics, which promote gut health. Berries, whether fresh or frozen, add a splash of antioxidants and fiber to your yogurt, creating a well-rounded snack.

Why This Snack Stands Out:Greek yogurt delivers a hefty dose of protein to help curb your hunger, while berries pack in vitamins, fiber, and antioxidants like vitamin C, which boosts your immune system. For an added texture twist, sprinkle on a handful of chia seeds or nuts.

2. Apple Slices with Almond Butter

Source: Harvard School of Public Health

Craving something crunchy and satisfying? Apples and almond butter offer the perfect combination. Apples are a source of both soluble and insoluble fiber, helping you feel full longer while supporting gut health. Almond butter adds a creamy texture and provides healthy fats and protein, making this snack satisfying and nutrient-dense.

Why It Works:Craving something crunchy and satisfying? Apples and almond butter offer the perfect combination. Apples are a source of both soluble and insoluble fiber, helping you feel full longer while supporting gut health. Almond butter adds a creamy texture and provides healthy fats and protein, making this snack satisfying and nutrient-dense.

3. Veggie Sticks with Hummus

Source: American Heart Association

Raw veggies like carrots, cucumbers, and bell peppers are packed with vitamins, minerals, and fiber but very low in calories. Dip them in hummus, which is made from chickpeas, olive oil, and tahini, and you’ve got yourself a protein- and fiber-packed snack that’s both flavorful and filling.

Why It Works:Hummus contains plant-based protein and healthy fats, while veggies are nutrient-dense and hydrating. This combo gives you a variety of textures, flavors, and nutrients all in one bite. The fiber from the veggies also helps slow digestion, promoting steady energy release .

4. Hard-Boiled Eggs

Source: Egg Nutrition Center

Eggs often get a bad rap, but they’re actually one of the most nutritious foods out there. A hard-boiled egg is a convenient, portable snack that’s full of high-quality protein and essential nutrients like vitamin D, which many people don’t get enough of. Each egg has around 6 grams of protein, along with healthy fats that help keep you satisfied between meals.

Why This Snack Stands Out:Eggs are rich in choline, which is important for brain health, and their protein content makes them a filling option for those long stretches between meals. The best part? They’re incredibly versatile—you can pair them with some avocado or even a slice of whole-grain toast for added fiber .

5. Mixed Nuts

Source: Cleveland Clinic

A handful of nuts can go a long way in keeping you full and focused throughout your day. Almonds, walnuts, and cashews are all great options as they contain a mix of healthy fats, fiber, and plant-based protein. Eating nuts regularly has been linked to reduced inflammation and improved heart health.

Why It Works:Mixed nuts provide monounsaturated and polyunsaturated fats, which have been shown to lower bad cholesterol levels and reduce the risk of heart disease. They’re also a great source of magnesium, which plays a role in many bodily functions, including muscle function and mood regulation .

6. Cottage Cheese with Pineapple

Source: National Institutes of Health (NIH)

Cottage cheese is often overlooked, but it’s a great source of protein and calcium. Pairing it with pineapple creates a sweet and savory snack that’s rich in both protein and vitamin C. Pineapple contains bromelain, an enzyme that helps with digestion, while cottage cheese provides casein, a slow-digesting protein that can keep you full for longer periods.

Why It Works:The protein content in cottage cheese makes this an ideal snack for those looking to curb hunger without overloading on calories. Pineapple adds a refreshing sweetness, along with a boost of vitamins and antioxidants .

7. Rice Cakes with Avocado

Source: American Diabetes Association

If you’re craving something crunchy yet light, try a whole-grain rice cake topped with mashed avocado. Rice cakes are low in calories, making them a great base for a nutrient-dense topping like avocado, which is packed with healthy monounsaturated fats and fiber. Add a sprinkle of salt or red pepper flakes to enhance the flavor.

Why It Works:Avocados are rich in heart-healthy fats and provide a good dose of potassium, which can help regulate blood pressure. The fiber in avocados also supports digestion, making this snack both satisfying and beneficial for gut health .

8. Dark Chocolate and Almonds

Source: Journal of Nutrition & Food Sciences

For those moments when your sweet tooth kicks in, dark chocolate can be a healthier option. Look for dark chocolate that’s at least 70% cocoa, as it contains more antioxidants than milk chocolate. Pair it with a few almonds for a balanced snack that offers both a rich flavor and a satisfying crunch.

Why This Snack is Special:Dark chocolate is rich in flavonoids, compounds that have been shown to improve heart health and reduce inflammation. Almonds add a dose of healthy fats and fiber, making this a more balanced treat that satisfies your sweet craving without spiking your blood sugar .

9. Chia Pudding

Source: Mayo Clinic

Chia seeds are tiny but mighty. They’re packed with omega-3 fatty acids, fiber, and protein, making them an excellent base for a nutrient-dense pudding. Simply mix chia seeds with your choice of milk (regular or plant-based) and let it sit overnight to thicken. You can add fresh fruit, honey, or nuts for added flavor and nutrition.

Why It Works:Chia seeds absorb liquid and expand, creating a filling and hydrating snack. Their high fiber content helps with digestion and promotes feelings of fullness, while their omega-3s support heart health .

10. Edamame

Source: Harvard T.H. Chan School of Public Health

Edamame, or young soybeans, are an excellent plant-based protein source. A small bowl of steamed edamame is not only high in protein but also provides fiber, iron, and calcium. It’s a great snack to keep on hand, especially if you’re looking for a quick and easy option that packs a nutritional punch.

Why It Works:Edamame is a complete protein, meaning it contains all nine essential amino acids, making it an excellent option for those following a plant-based diet. It’s also rich in fiber, which supports digestive health, and is a good source of antioxidants.

Final Thoughts:Incorporating healthy snacks into your day is all about balance. Each of these dietitian-approved options provides a satisfying combination of protein, fiber, and healthy fats to keep you energized and nourished. Remember to keep portions in check and choose nutrient-dense foods that support your overall health goals. By making smart snacking choices, you’ll fuel your body in a way that keeps you feeling your best!